Fitness and Performance: 3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
Every 4 Minutes for 5 Rounds:
20/15 Calorie Row
12 Shoulder to Overhead 135/95
Post times for each round and Rx to comments.
- Happy birthday, Chris P.!
Want to Explore the World of the Rings?
Join guest Gymnastics Coach Ken H. as he takes you through six weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.
When: Wednesdays from 8:00pm - 9:30pm | July 15th - August 19th
Cost: $120 for six weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies/3 for gents
The class is capped at 8 participants and sells out very quickly, so don’t think twice!
THIS CLASS IS SOLD OUT
More About Ken
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
To learn more about Ken, check out our interview with him: “All the Planches: How Gymnastics Can Make You a Better CrossFitter, and Getting to Know Ken H.”
Save the Date for Strength Cycle
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
C cycle: Morning beginners, 6:30am Mon/Wed | Monday July 20th - Wednesday Sept 9th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 20th - Wednesday Sept 9th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th - Thursday Sept 10th
F cycle: Noon with Margie, 12pm Tues/Thurs | Tuesday July 21st - Thursday Sept 10th
Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.
Registration will be open next week.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement.
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